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Quick and Easy Pan-Seared Fish Fillet Recipe

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Ingredients

Adjust Servings:
1 1/2 1 1/2 lbs halibut or 1 1/2 lbs swordfish steaks cut about 1 inch thick
3 tablespoons lemon juice
2 garlic cloves minced
2 tablespoons snipped fresh basil or 1 teaspoon dried basil crushed
1 tablespoon cooking oil
1 tablespoon reduced sodium soy sauce
1 teaspoon worcestershire sauce
1/4 teaspoon pepper
lemon wedge (optional)
grilled summer vegetables (optional)

Nutritional information

170.2
Calories
65 g
Calories From Fat
7.3 g
Total Fat
1.2 g
Saturated Fat
52.3 mg
Cholesterol
183.7mg
Sodium
1.4 g
Carbs
0.1 g
Dietary Fiber
0.3 g
Sugars
23.6 g
Protein
129g
Serving Size (g)
6
Serving Size

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Quick and Easy Pan-Seared Fish Fillet Recipe

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    Cuisine:

    Oh my Stars! This was fab-tab! My whole family hates fish, except my dad, anyways we had fish in our freezer that my dad brought home and something had to be done about them. So I made this fabulous recipe and everyone enjoyed them, even my mom who won't even get near any type of fish... alive, or cooked. This recipe is top on my list... in fact fish may be made next week!

    • 43 min
    • Serves 6
    • Easy

    Ingredients

    Directions

    Share

    Speedy Fish Fillet,Heres a quick, very tasty and heathy recipe that might just become a favorite. This was designed for an outdoor grill but use my broiler and it works fine. Ti leaves are in the ingredient list (to be served on) but the Zaar puter won’t accept it. It was optional anyway.,Oh my Stars! This was fab-tab! My whole family hates fish, except my dad, anyways we had fish in our freezer that my dad brought home and something had to be done about them. So I made this fabulous recipe and everyone enjoyed them, even my mom who won’t even get near any type of fish… alive, or cooked. This recipe is top on my list… in fact fish may be made next week!


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    Steps

    1
    Done

    Rinse Fish and Pat Dry.

    2
    Done

    in a Small Mixing Bowl Combine Lemon Juice, Garlic, Basil, Oil, Soy Sauce, Worcestershire Sauce, and Pepper, Brush Mixture Over Fish.

    3
    Done

    If Desired, Place Fish Fillets in a Greased Grill Basket, Turning Thin Ends Under to Make an Even Thickness.

    4
    Done

    Grill on the Rack of an Uncovered Grill Directly Over Medium Coals.

    5
    Done

    Grill Fillets 4 to 6 Minutes Per 1/2-Inch Thickness or Until Fish Flakes Easily When Tested With a Fork, Brushing Halfway Through Grilling With Remaining Sauce (if Fish Is 1 Inch or Thicker, Turn Halfway Through Grilling.)

    6
    Done

    Serve on Ti Leaves, With Lemon Wedge and Grilled Vegetables, If Desired.

    7
    Done

    *note: If Using Ti Leaves, Be Sure They Have not Been Sprayed or Treated in a Way That Would Make Them Unsafe For Contact With Food. Wash Them Thoroughly Before Using. Ti Leaves Can Be Used as Garnish and as Wrappers For Steaming and Grilling Food. Although They Are not Toxic, They Should not Be Eaten.

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    Halia Peck

    Culinary adventurer on a mission to explore global flavors and cuisines.

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